Wednesday 3.31.2021

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 45 secondsPush-Ups x 8-12 reps @ 10X1Rest 45 secondsStrict Knees to Elbows x 6-8 reps @ 2110Rest 45 secondsBottom's Up Kettlebell Carry x 50ft each armRest 45 secondsB. Complete as many rounds and reps as possible in 7 minutes of:14 Kettlebell Swings14 Box Jumps or Step-UpsC. Two or Three sets of:Banded Face Pulls x 12-15 reps @ 2111Weighted Side Plank x 30 seconds each side

"PERFORMANCE"

A. Six sets of:Deadlift*Set 1 – 10 reps @ 50%*Set 2 – 8 reps @ 60%*Set 3 – 6 reps @ 70%*Sets 4-6 – 3 reps @ 80%Rest as neededTry to use the same loads you used on 3.19.2021, but for a slightly higher rep scheme this time around.B. Complete as many rounds and reps as possible in 7 minutes of:7 Hang Power Cleans (135/93 lb)14 Box Jumps (24/20")C. Two or Three sets of:Banded Face Pulls x 12-15 reps @ 2111Weighted Side Plank x 30 seconds each side

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here